Start
End
Powerlifting
Hip Lift with Band
beginnerbands·compound·push
Muscles Worked
Primary
Secondary
Abductor digiti minimi of left footAbductor digiti minimi of right footabductor hallucisadductor hallucisextensor hallucis brevisextensor hallucis longusfibularis brevisfibularis longusfibularis tertiusFirst lumbrical of left footFirst lumbrical of right footflexor accessoriusFlexor digiti minimi brevis of left footFlexor digiti minimi brevis of right footflexor digitorum brevisflexor digitorum longusflexor hallucis brevisflexor hallucis longusFourth lumbrical of left footFourth lumbrical of right footgastrocnemiusplantarissoleustibialis posteriorbiceps femorisgracilispopliteussemimembranosussemitendinosus
How to Perform
1
After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move.
2
Adjust your position so that the band is directly over your hips. Bend your knees and place your feet flat on the floor. Your hands can be on the floor or holding the band in position.
3
Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can.
4
Pause at the top of the motion, and return to the starting position.
Alternatives to Hip Lift with Band
Same muscles, different equipment or difficulty
